Every day, thousands of women sweat in the gym trying to achieve the ideal figure.Many people burn out on a strict diet, which ruins their health.The most problematic area is the stomach, especially in women after childbirth.The process of deposition of adipose tissue in this area occurs much faster than its elimination.But to succeed, it is enough to correctly perform a set of suitable home exercises that will eliminate fat and make your stomach flat.
For training, you will need a mat and loose-fitting sports clothing.Use your favorite music to add rhythm and improve your mood.
A series of exercises for a flat stomach
EXERCISE 1: TWIST
Lie on the mat, on your back, bend your legs at the knee joints, with your feet firmly placed on the floor.Clasp your hands and place them at the back of your head.Now slowly lift your upper body up to the level of your shoulder blades and gently lower it down.
In this case, it is recommended to observe the rhythm of breathing: rise while inhaling, descend while exhaling.Start 10 times in 2 sets.Then gradually increase the load.
EXERCISE 2: LEGGING RISE FROM A LYING POSITION
This task will be the reverse of the previous one.Stay in the same state, put your hands behind your head.Raise your legs and pull them with your knees toward your chest so that your thighs are parallel to the floor.First, inhale, while lifting, exhale.The number of executions is ten, or twice.
EXERCISE 3: CROSS-LEG RISE
Lie on your back on the mat, legs straight, hands behind your head.Alternately lift your right lower limb bent at the knee and pull it towards the elbow joint of your left hand.Then change members.The pace of the exercise should be fast and energetic.Perform ten times in three approaches.
EXERCISE 4: RAISING LIMBS FROM A LYING POSITION
Lie on your back, arms above your head, legs straight.Then, simultaneously lift your upper and lower limbs, trying to reach the tips of your toes with your hands.This is a great task to get rid of belly fat and pump up your abs.
EXERCISE 5: PLANK
Place your hands on your elbows and forearms, place your toes on the floor, lower your head, otherwise your neck will quickly overwork.In this position, stand as long as you can.Then roll onto your side, supporting yourself on one forearm and the side of your foot.Then change positions.With each session, increase the time spent in this position.
EXERCISE 6: LOAD CURVES
We stand straight, put our feet at shoulder level, take a dumbbell in our hands, if you don't have any, you can replace them with bottles of water.Raise it above your head with straight arms and gently lean to the left and right, while remaining in this extended reclined position for a few seconds;you should feel tension in your side abdominal muscles.Make ten to fifteen turns in each direction;
EXERCISE 7: LEGGING RISE TO SITTING POSITION
For this activity, you will need a chair with a back.Sit up straight, place your palms on the seat of the chair and lift your knees toward your chest.Freeze in this pose for a moment, lower your legs back.The number of executions is ten, or two approaches.
EXERCISE 8: RAISING THE TORSO FROM A LYING POSITION
Lie down on an exercise mat, extend your arms above your head.Next, simultaneously lift your legs and upper torso.The shape of the body position should take the shape of a checkmark.This pumping takes place according to a particular rhythm, not very fast, but not slow either.Perform ten times in two approaches.To prevent your abdominal area from hurting after exercise, after completing this task, lie on your stomach, stretch your arms forward and also lift your legs and torso at the same time, trying to stretch your body as best as possible.
EXERCISE 9: LIFTING LEGGINGS FROM A SITTING POSITION
Sit on the mat, lean on your hands behind your back, bring your legs together, lift your legs up and hold this position for as long as possible.Then return to your previous position.Make two or three approaches.
EXERCISE 10: USING A HULAH HOOP
A hoop is a great help in creating a slim and beautiful waist at home.Keep in mind that to perform hula hoop exercises you must wear thick clothing if you do not want bruises on your figure after the exercise.
How to increase the effectiveness of exercises
RULE #1
Before you start losing weight in the abdominal area, you need to find out the cause of excess fat in this particular part of the body.Because we must above all influence the cause, otherwise the effect obtained will be short-lived.The most common reasons: diet with excess carbohydrates and fats, sedentary lifestyle, slow metabolism, pregnancy and childbirth.
First of all, you need to reconsider your diet and try to eat more protein foods - chicken breast, eggs, beef, low-fat cottage cheese.The body needs fiber – why eat more fresh fruits and vegetables.It is better to eat according to schedule: small portions, every 2 hours.Another essential element for losing weight is water.You should drink at least 2 liters of water per day to improve the body's metabolism and accelerate weight loss.No fast food or unhealthy snacks.
RULE #2
Move more, and we're not talking about special gymnastics or training in the gym.Time spent at home or at work should include periods of high physical activity: taking the stairs instead of using the elevator;clean your apartment more often;do not be lazy to go to the next office to deliver the papers in person, rather than handing them to someone else.
Many people have an excuse: I don't have time, I'm always at work.Here too you can find a way out - you can walk a few stops to and from work, this will give you a boost of energy and improve your mood.
RULE #3
Usually, girls training at home neglect warming up the whole body, immediately starting with strength training.This is false!You need to warm up and tone your entire body for weight loss to be effective.Five to ten minutes will be enough for this.You can replace this warm-up with light jogging, swimming in the pool, or dancing.
RULE #4
Don't be fooled by the illusion that a flat stomach will appear after just a few sessions.You should not only try to believe in yourself but also have enough patience when it comes to losing weight.
It is enough to do only forty minutes a day and not to exhaust yourself with two-hour workouts, but you need to do it regularly and without skipping.
All abdominal exercises should be performed not for speed, but for quality.If you do everything at a fast pace, you can only get sprains and pain.You need to stretch the muscles gradually - the slower, the greater the effect.The number of tasks and approaches performed increases over the days, as the muscles get used to the same load.
To believe in yourself, keep a diary and measure your waistline every three days to rejoice in your success.
RULE #5
You should exercise in the morning, before breakfast;if it doesn't work at the start of the day, then at least two to three hours after eating.Don’t get hung up on simple tasks;the more complex it is, the more effective it is.
RULE #6
It is best to train at the same time, preferably every day.In extreme cases, three to four classes per week will be enough.Perform tasks until your muscles feel tingling and fatigue.And of course, don't forget about the diet and drinking regime.
The main thing is to believe in yourself, have an emotional attitude and remember that this is not an instant process and requires effort and time.
Contraindications
- Pregnancy period - because during this unusual period in a woman's life you cannot perform exercises on the abdominal muscles, because due to this the uterus can tone up and everything will end very badly.
- Somatic diseases.Many diseases can be a contraindication to weight loss and intense exercise, such as: diseases of the gastrointestinal tract, kidneys, cardiovascular system, diabetes mellitus, pathologies of the musculoskeletal system.
- Recovery period after surgical interventions, serious infectious diseases.At this stage, the body needs additional support, but not weight loss.